Training for Week 2

Last week was a nice introduction to our program. You should feel and look a lot better. This week, we're going to literally double our efforts!

We're going to continue to build a firm foundation on which to build our strength.

Remember Progressive Overload?

Each successive week of this 4-week strength-building phase will bring us heavier and heavier weights to lift. We want to add weight every single workout!

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This week, we're not only going to add weight to every workout, we're going to double your sets for each exercise from 1 set to 2.

There are several ways that you can elicit a strength response from a muscle:

1. Add weight
2. Add sets
3. Train in less time

For our purposes, you should be resting no more than 60 seconds between any set and it's not really practical to try to rest any less at this point in the program. Consequently, you will be using the first two methods, adding weight and sets, to build your strength.

Ready for Week 2's training routine?

Here we go. You can jump to Eat or Recover at any time.

Our core exercises will be the same as last week's:

• Squat
• Deadlift
• Bench Press
• Pull up
• Overhead Press

For Week 2, you will do 2 sets of 10 repetitions of each of these exercises in this exact order. You will work out 3 times in the week. It can be Monday-Wednesday-Friday or any other combination, as long as you get one full day of rest between each workout day.

Keep the weight for each of the two sets for each exercise constant. That is to say, if you use 100 pounds for the overhead press on Set 1, use 100 pounds again for Set 2.

Do your normal daily activities, whether it's school (and PE), work, or whatever else you do on a normal basis. This workout should take you no longer than 20-25 minutes, which is a good jump up from Week 1.

Note that there are no cardio exercises listed. If you're currently doing some aerobic workouts to burn calories because you're trying to lose weight, you can continue them. However, if you're a beginner to weight training and you want to gain weight, then I suggest you curtail any vigorous activities this week. In subsequent weeks, we will add in some heart-pounding exercise.

Week 2 Workout

Go to Eat, Recover